We’ve been seeing some folks add a weight vest to their wods. While this is great in some instances, there are many movements where a vest can actually be detrimental.
Box Jumps *with rebound – Places an overload on your gastrocnemius/achilles and greatly increases your chance of a rupture. Now, if you jump up and step down, fill your boots. But rebounding with extra load is an injury waiting to happen.
Double Unders – See above. And double unders are a skill. If you have a hard time stringing them together, adding load will not help your cause.
Running – This one seems odd. There are lots of weighted running wods, but most are very short distances (except Murph). Gravity pulls a vest in only one direction – down. But when you run, you are moving horizontally. A better option for resistance when running would be a speed chute, which provides horizontal resistance.
Many barbell movements – If the vest impedes the bar path, then you’re re-wiring that movement. For a clean, we want the bar close to your body. A vest will force you to swing the bar. Not something we want to happen for any lift.
Pullups/Ring Rows – Gravity pulls you down, your body pulls you up. Excellent weighted movement!
Pushups/Dips/Burpees – Same as above. For pushups, add 25# plates under your hands to ensure you still travel the full range of motion.
Squats/Lunges – Added weight will give you some extra burn.
Advanced movements – Muscle-ups, rope climbs, L-sits. The extra load will make the unweighted versions feel like a breeze.
Strength – Bear Complex for max load
AMRAP in 20 min
4 C2B Pullups
2 Bear Complexes (choose own weight based on strength)
10 Box Jumps (24/20″)